Top 177 Jack in the Box Keto Options: Hack for Breakfast, Tacos & Burgers

Keto (Low Carb) | Written by Nathan Petitpas | Updated on 8 April 2023

A blonde woman with gray eyes is sitting in a Jack in the Box restaurant. She is wearing a red and white patterned top and is holding a burger in both hands, taking a big bite, her red nails are visible as she raises the burger to her mouth, the background is slightly blurred, but it appears to be a typical fast-food restaurant setting.

Jack in the Box has a published nutrition menu but doesn’t label their keto foods and drinks, so we compiled a complete Jack in the Box keto menu with all categories listed from their main menu for anyone to reference.6 

We’ve included all 177 Jack in the Box low carb options and the net carbohydrates for each, as well as breakfast, taco, and burger hacks to lower the amount of carbs in each and make these foods more keto-friendly. 

177 Jack in the Box Keto Menu & Meals for Low Carb

Our complete list of keto foods at Jack in the Box should be a helpful tool or reference for those on the ketogenic diet who still want to dine here.1

Note that all of the food and drink items on our keto menu fall below 50 grams of carbohydrates per serving and we’ve included the carb count for each menu item for convenience.2

Even then, meals that are over 10-20 grams of carbs should be eaten in several sittings or the remaining daily carb allotment should be considered to avoid being kicked out of ketosis. 

Best Low Carb Jack in the Box Breakfast Options

There are plenty of low carb Jack in the Box breakfast options to choose from; many of these are perfect for keto as they’re within the carb limit but high in fat and protein–especially the breakfast items with meat included.

If you want to explore other fast-food chain with keto-friendly breakfast, you should check out Bojangles keto breakfast and biscuits options.

  1. Bacon Breakfast Jack (29g net carbs)
  2. Bacon, Egg & Cheese Biscuit (24g net carbs)
  3. Biscuit (a la Carte) (23g net carbs)
  4. Breakfast Jack (29g net carbs)
  5. Extreme Sausage Sandwich (31g net carbs)
  6. Grilled Breakfast Sandwich (49g net carbs)
  7. Hash Browns (15g net carbs)
  8. Jumbo Breakfast Platter With Bacon (44g net carbs)
  9. Jumbo Breakfast Platter With Sausage (44g net carbs)
  10. Loaded Breakfast Sandwich (34g net carbs)
  11. Meat Lovers Breakfast Burrito (With Salsa) (47g net carbs)
  12. Meat Lovers Breakfast Burrito (No Salsa) (46g net carbs)
  13. Mini Pancakes (8 pc.) (26g net carbs)
  14. Sausage Biscuit (24g net carbs)
  15. Sausage Breakfast Jack (29g net carbs)
  16. Sausage Croissant (30g net carbs)
  17. Sausage, Egg & Cheese Biscuit (25g net carbs)
  18. Sourdough Breakfast Sandwich (33g net carbs)
  19. Spicy Chicken Biscuit (42g net carbs)
  20. Supreme Croissant (30g net carbs)
  21. Ultimate Breakfast Sandwich (40g net carbs)

Keto Salad Choices at Jack in the Box

Keto salad choices at Jack in the Box abound, so those interested in how to get skinny fast, adhering to weight loss tips for beginners, or already following low carb weight loss diets can benefit from any salads in this category. With many nutrients, fiber, and protein options, those on keto have plenty to choose from here. 

Two servings of a healthy vegetable salad made with green leafy vegetables, sliced tomatoes, and finely chopped carrots served on white plates.

Source: RitaE from Pixabay7

  1. Chicken Club Salad With Crispy Chicken (31g net carbs)
  2. Chicken Club Salad With Grilled Chicken (7g net carbs)
  3. Grilled Chicken Salad (8g net carbs)
  4. Side Salad (2g net carbs)
  5. Southwest Chicken Salad With Crispy Chicken (44g net carbs)
  6. Southwest Chicken Salad With Grilled Chicken (20g net carbs)
  7. Creamy Southwest Dressing (3g net carbs)
  8. Gourmet Seasoned Croutons (9g net carbs)
  9. Low Fat Balsamic Vinaigrette Dressing (3g net carbs)
  10. Ranch Dressing (5g net carbs)
  11. Spicy Corn Sticks (7g net carbs)

Low Carb Snacks & Sides

Many menu items below are low carb, but for the snacks and sides with a bit higher carb count, be careful to stick to just one serving or share the side with someone to ensure you maintain ketosis.3

  1. Chiquita Apple Bites With Caramel (15g net carbs)
  2. Egg Roll (1 pc.) (13g net carbs)
  3. Egg Roll (3 pc.) (39g net carbs)
  4. French Fries (Small) (37g net carbs)
  5. Onion Rings (42g net carbs)
  6. Seasoned Curly Fries (Small) (27g net carbs)
  7. Seasoned Curly Fries (Medium) (42g net carbs)
  8. Seasoned Curly Fries (Large) (48g net carbs)
  9. Side Salad (2g net carbs)
  10. Stuffed Jalapenos (3 pc.) (20g net carbs)
  11. Stuffed Jalapenos (7 pc.) (46g net carbs)
  12. Taco, Regular (1 Taco) (14g net carbs)

Jack’s “Better for You” Keto Options

Jack in the Box offers its own specific category of menu options that are “better for you”, and all of the following are perfect for keto as they’re low carb, delicious, and nutrient-packed.

  1. Chicken Fajita Pita Made With Whole Grain (No Salsa) (31g net carbs)
  2. Chiquita Apple Bites With Caramel (15g net carbs)
  3. Grilled Chicken Salad (8g net carbs)
  4. Junior Jack (31g net carbs)

“Something Different” for Keto

This section of the Jack in the Box keto menu offers some protein-heavy tacos that don’t break the bank on carbs, but be cautious with the sandwiches from this category and perhaps indulge in just a half sandwich or save some for later to avoid hitting the daily carb limit in just one meal.

Three tacos filled with ground beef, beans, lettuce, lemon, and cheese slices on a white table napkin and plate displayed on a shiny red surface.

Source: Yezmin Barreto from Pixabay8

  1. Bacon Ranch Monster Taco (18g net carbs)
  2. Monster Taco (17g net carbs)
  3. Nacho Monster Taco (22g net carbs)
  4. Deli Trio Grilled Sandwich (49g net carbs)
  5. Turkey Bacon & Cheddar Grilled Sandwich (48g net carbs)
  6. Halfsies (a la Carte) (42g net carbs)
  7. Halfsies (in Munchie Meal) (49g net carbs)

Ketogenic Burgers & More

Burgers tend to be a fantastic keto option and Jack’s burgers are no exception; with high fat and protein content and a reasonable carb count, burgers are the way to go. 

  1. Bacon & Swiss Buttery Jack (45g net carbs)
  2. Bacon Ultimate Cheeseburger (42g net carbs)
  3. Big Cheeseburger (41g net carbs)
  4. Cheeseburger (31g net carbs)
  5. Classic Buttery Jack (46g net carbs)
  6. Hamburger (31g net carbs)
  7. Jr. Bacon Cheeseburger (31g net carbs)
  8. Jr. Jack (31g net carbs)
  9. Jr. Jack Cheeseburger (31g net carbs)
  10. Jumbo Jack (41g net carbs)
  11. Jumbo Jack Cheeseburger (42g net carbs)
  12. Sirloin Cheeseburger (48g net carbs)
  13. Sirloin Cheeseburger With Bacon (48g net carbs)
  14. Sirloin Swiss & Grilled Onion Burger (48g net carbs)
  15. Sirloin Swiss & Grilled Onion Burger With Bacon (49g net carbs)
  16. Sourdough Jack (36g net carbs)
  17. Spicy Sriracha Burger (34g net carbs)
  18. Ultimate Cheeseburger (42g net carbs)

Note, you can ask for a lettuce wrapped or tomato sandwiched burger to lower the carbs but not every location will accommodate this. 

Keto-Friendly Chicken Dinners & More 

For any one who’s is trying to keep the calories low, chicken is the perfect keto meal for that. Anyone looking to replenish their energy and protein came to the right category. 

  1. Chicken Fajita Pita With Whole Grain (With Salsa) (32g net carbs)
  2. Chicken Fajita Pita With Whole Grain (No Salsa) (31g net carbs)
  3. Chicken Nuggets (5 pc.) (12g net carbs)
  4. Chicken Nuggets (10 pc.) (24g net carbs)
  5. Chicken Nuggets (20 pc.) (47g net carbs)
  6. Chicken Sandwich (40g net carbs)
  7. Chicken Sandwich With Bacon (40g net carbs)
  8. Crispy Chicken Strips (50g net carbs)
  9. Fish Sandwich (Seasonal) (45g net carbs)
  10. Sourdough Grilled Chicken Club (35g net carbs)

Jack’s Keto-Approved Value Menu

When it comes to Jack in the Box tacos, keto friendly is the name of the game. Find Jack in the Box signature snacks and meals here for a great price, including their famous tacos, chicken nuggets, and a variety of burgers to choose from. 

  1. Big Cheeseburger (41g net carbs)
  2. Chicken Nuggets (5 pc.) (12g net carbs)
  3. Chicken Nuggets (10 pc.) (24g net carbs)
  4. Chicken Nuggets (20 pc.) (47g net carbs)
  5. Chicken Sandwich (40g net carbs)
  6. Chicken Sandwich With Bacon (40g net carbs)
  7. Grilled Cheese Sandwich (32g net carbs)
  8. Jr. Bacon Cheeseburger (31g net carbs)
  9. Jr. Jack (31g net carbs)
  10. Jr. Jack Cheeseburger (31g net carbs)
  11. Jumbo Jack (41g net carbs)
  12. Jumbo Jack Cheeseburger (42g net carbs)
  13. Tacos, Regular (2 Tacos) (28g net carbs)
  14. Value French Fries (28g net carbs)

Best Jack in the Box Shakes & Desserts for Keto

It might be hard to believe that even a rich and satisfying Jack in the Box dessert can be keto, but there are a few options available; just keep the sugar content in mind and opt for sharing the cookies or churros to be safe. 

Eight pieces of churros sticks, seven sticks are bundled together in a white paper wrap, and one stick is dipped in a chocolate sauce on a white sauce bowl.

Source: Zozz_ from Pixabay9

  1. Mini Cookies (5 pc.) (45g net carbs)
  2. Mini Churros (5 pc.) (42g net carbs)
  3. New York Style Cheesecake (31g net carbs)

Low Carb & No Carb Drinks

Whether someone is intuitive eating for weight loss or following the keto low carb diet, it’s crucial to know what one is putting in their body. Thankfully many of these beverages are zero carbs or very close to it. 

  1. Aquarius Bottled Water (0g net carbs)
  2. Coffee, Decaf (12 oz.) (0g net carbs)
  3. Coffee, Decaf (16 oz.) (0g net carbs)
  4. Coffee, Regular (12 oz.) (0g net carbs)
  5. Coffee, Regular (16 oz.) (0g net carbs)
  6. Diet Coke (16 oz.) (0g net carbs)
  7. Diet Coke (20 oz.) (0g net carbs)
  8. Diet Coke (30 oz.) (0g net carbs)
  9. Diet Coke (40 oz.) (0g net carbs)
  10. Diet Dr. Pepper (16 oz.) (0g net carbs)
  11. Diet Dr. Pepper (20 oz.) (0g net carbs)
  12. Diet Dr. Pepper (30 oz.) (0g net carbs)
  13. Diet Dr. Pepper (40 oz.) (0g net carbs)
  14. Fanta Orange (16 oz.) (49g net carbs)
  15. Gold Peak Classic Blend Iced Tea (16 oz.) (1g net carbs)
  16. Gold Peak Classic Blend Iced Tea (20 oz.) (2g net carbs)
  17. Gold Peak Classic Blend Iced Tea (30 oz.) (3g net carbs)
  18. Gold Peak Classic Blend Iced Tea (40 oz.) (3g net carbs)
  19. Iced Coffee, Mocha (16 oz.) (31g net carbs)
  20. Iced Coffee, Original (16 oz.) (21g net carbs)
  21. Iced Coffee, Original (24 oz.) (32g net carbs)
  22. Iced Tea, Mango Flavored (24 oz.) (21g net carbs)
  23. Iced Tea, Peach Flavored (24 oz.) (20g net carbs)
  24. Iced Tea, Raspberry Flavored (24 oz.) (21g net carbs)
  25. Milk, Low Fat 1% (7 oz.) (12g net carbs)
  26. Minute Maid 100% Apple Juice (6 oz.) (21g net carbs)
  27. Minute Maid Lemonade (16 oz.) (50g net carbs)
  28. Minute Maid Orange Juice (10oz.) (33g net carbs)
  29. Sprite (16 oz.) (50g net carbs)

Keto Cheeses

Those considering adding some extra cheese to a sandwich, taco, or burger will be pleased to know that cheese is a keto staple as it’s filling and high in fat but very low carb. 

  1. American Cheese (0g net carbs)
  2. Provolone Cheese (0g net carbs)
  3. Real Cheddar (1g net carbs)
  4. Real Swiss Cheese (0g net carbs)
  5. Swiss Style Cheese (1g net carbs)

Keto-Approved Dipping Sauces

Sauces are usually pretty taboo for keto due to high sugar content, but there are exceptions. Here are some low carb dipping sauce options that Jack in the Box offers to add extra flavor to nuggets or fries.

  1. Barbecue Dipping Sauce (10g net carbs)
  2. Buttermilk House Dipping Sauce (2g net carbs)
  3. Franks Red Hot Buffalo Dipping Sauce (0g net carbs)
  4. Honey Mustard Dipping Sauce (10g net carbs)
  5. Pancake Syrup (31g net carbs)
  6. Sweet N’ Sour Dipping Sauce (10g net carbs)
  7. Teriyaki Dipping Sauce (11g net carbs)

Jack’s Low Carb Sandwich Sauces

Jack in the Box offers a variety of sauce options for their sandwiches and the following are all well within the carb range for keto. 

  1. Creamy Bacon Mayo (0.68 oz.) (1g net carbs)
  2. Creamy Italian Sauce (0.46 oz.) (1g net carbs)
  3. Creamy Ranch Sauce (0.61 oz.) (1g net carbs)
  4. Creamy Sriracha Sauce (0.78 oz.) (1.11g net carbs)
  5. Creamy Tomato Sauce (0.72 oz.) (2g net carbs)
  6. Garlic Herb Butter (0.50 oz.) (0g net carbs)
  7. Ketchup (0.57 oz.) (5g net carbs)
  8. Mayo-Onion Sauce (0.25 oz.) (0g net carbs)
  9. Mustard (0.19 oz) (0g net carbs)
  10. Peppercorn Mayo (1.5 oz.) (1g net carbs)
  11. Sun Dried Tomato Sauce (0.60 oz.) (1g net carbs)
  12. Tartar Sauce (0.47 oz.) (1g net carbs)

Keto for Kids

Of course we have to include keto-friendly options for the kids, but adults can certainly choose from this menu as well for smaller serving sizes and lower carb counts. There is a wide array of choices from breakfast items to sides to entrees.

  1. Breakfast Jack (29g net carbs)
  2. Cheeseburger (31g net carbs)
  3. Chicken Nuggets (5 pc.) (12g net carbs)
  4. Chicken Sandwich (40g net carbs)
  5. Chiquita Apple Bites With Caramel (15g net carbs)
  6. Crispy Chicken Strips (25g net carbs)
  7. French Fries (28g net carbs)
  8. Grilled Cheese Sandwich (32g net carbs)
  9. Hamburger (31g net carbs)
  10. Mini Pancakes (8 pc.) (27g net carbs)
  11. Seasoned Curly Fries (19g net carbs)

Other Keto Items at Jack in the Box

Jack in the Box keto items couldn’t all fit in the standard categories, so here we have a few extra sauces and spreads that qualify as keto but didn’t have a fitting section above. 

  1. Fire Roasted Salsa (1 oz.) (2g net carbs)
  2. French’s Mustard (1 packet) (0g net carbs)
  3. Grape Jelly (1 packet) (9g net carbs)
  4. Grilled Onions (0.71 oz.) (2g net carbs)
  5. Hot Taco Sauce (1 packet) (0g net carbs)
  6. Ketchup (1 packet) (3g net carbs)
  7. Kikkoman Soy Sauce (1 packet) (0g net carbs)
  8. Kraft Real Mayonnaise (1 packet) (0g net carbs)
  9. Pride Margarine Spread (1 packet) (0g net carbs)
  10. Red Onions (2 slices) (1g net carbs)
  11. Secret Sauce (1 packet) (3g net carbs)
  12. Sour Cream (1 packet) (2g net carbs)
  13. Strawberry Jam (1 packet) (0g net carbs)

How To Order Keto at Jack in the Box (Try This Low Carb Hack & Ordering Tips)

Our Jack in the Box keto breakfast hacks are to pass on the maple syrup, opt out of the side of starchy and carb-loaded hash browns, and choose a breakfast item that is meat or cheese-heavy for the fats and protein without added carbs.

To make tacos more keto friendly, opt for hard shell instead of soft to lower the carb count and still keep the same toppings. Feel free to go heavy on the vegetables and meats without being worried about breaking ketosis.

The low-carb taco trick of opting for hard shell can also be used when ordering from the Del Taco keto menu.

As for a low carb burger trick, ask for a bunless burger or try getting it lettuce wrapped to decrease the carbs. 

Additionally, some other tips for how to order keto at Jack in the Box include:

  • Watch out for the sugar content in sauces
  • Get grilled chicken instead of crispy 
  • Use minimal or no salad dressing
  • Ensure your meal is nutritious and well-balanced
  • Choose a filling entree instead of several sides and desserts
  • Pass on the bun or tortilla 
  • Avoid combo meals and fried/greasy sides
  • Beware of the sugar content in desserts
  • Always research the menu before ordering 

Avoid These Items at Jack in the Box if on Keto

To those who are wondering if you should try the keto diet or already strictly following it, be wary of the late night “Munchie Meals” Jack in the Box offers.4 

Other items to be cautious of and split with someone or avoid altogether include:

  • Starchy fries
  • Breaded crispy chicken
  • Empty carbs in drinks
  • Sugar-loaded desserts
  • Sugar or carb-heavy sauces and dressings

For those with a gluten intolerance, Jack in the Box gluten free menu might interest you.

Low Carb Jack in the Box Sample Order

A well-balanced low carb keto sample order from Jack in the Box might include Chiquita apple bites with caramel, 5 piece chicken nuggets, and a Diet Coke.

Whether exploring popular and trending diets or seeking the health benefits of the keto diet, it’s very beneficial to know what one is fueling and replenishing their body with.5 Even fast food can be enjoyed in moderation, so we created a Jack in the Box keto menu for anyone interested. 

Frequently Asked Questions

Are There Any Jack in the Box Keto Desserts?

Yes; those on keto can still enjoy the mini cookies, mini churros, or cheesecake in moderation.

Are Jack in the Box Tacos Keto Friendly?

Two regular tacos from Jack in the Box are keto approved, as well as other items like the “monster taco” and “nacho monster taco.”

References

1McGaugh, E., & Barthel, B. (2022, February). A Review of Ketogenic Diet and Lifestyle. National Institute of Health. Retrieved February 2, 2023, from <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9312449/>

2Wikipedia the Free Encyclopedia. (2023, January 11). Carbohydrate. Wikipedia. Retrieved February 2, 2023, from <https://en.wikipedia.org/wiki/Carbohydrate>

3Wikipedia the Free Encyclopedia. (2022, September 24). Ketosis. Wikipedia. Retrieved February 2, 2023, from <https://en.wikipedia.org/wiki/Ketosis>

4Harvard Health Publishing. (2020, August 31). Should you try the keto diet? Harvard Medical School. Retrieved February 2, 2023, from <https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet>

5Dowis, K., & Banga, S. (2021, May). The Potential Health Benefits of the Ketogenic Diet: A Narrative Review. National Institute of Health. Retrieved February 2, 2023, from <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8153354/>

6bymuratdeniz. “Woman eating burger.” Canva. Accessed 9 April 2023. <https://www.canva.com/photos/MAEIxE18_bU-woman-eating-burger/>

7RitaE. “Salad Fresh Food – Free photo on Pixabay.” Pixabay, 18 August 2016. Accessed 9 April 2023. <https://pixabay.com/photos/salad-fresh-food-diet-health-1603608/>

8Barreto, Yezmin. “Tacos Pastor Mexico – Free photo on Pixabay.” Pixabay, 27 September 2019. Accessed 9 April 2023. <https://pixabay.com/photos/tacos-pastor-tacos-tacos-mexico-4505032/>

9Zozz_. “Churro Sweetness Baking – Free photo on Pixabay.” Pixabay, 12 February 2020. Accessed 9 April 2023. <https://pixabay.com/photos/churro-sweetness-baking-dessert-4841997/>

About the Author

Nathan Petitpas

Nathan has been a fitness enthusiast for the past 12 years and jumps between several types of training such as bodybuilding, powerlifting, cycling, gymnastics, and backcountry hiking. Due to the varying caloric needs of numerous sports, he has cycled between all types of diets and currently eats a whole food diet. In addition, Nathan lives with several injuries such as hip impingement, spondylolisthesis, and scoliosis, so he underwent self-rehabilitation and no longer lives with debilitating pain.
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